| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 3649 |
19 Aug 2026 10:33:40 AM |
Andleeb razzaq andleeb@gmail.com |
cbt_question_add | options |
Added | 3061 | New record added in `options` (ID: 3061) | |
| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3061 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3061) | ||
{
"option_id": "3061",
"questionaire_id": "782",
"option_title": "Worry about the next challenge.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Worry about the next challenge.',
'2026-08-19 10:33:40',
'782'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3060 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3060) | ||
{
"option_id": "3060",
"questionaire_id": "782",
"option_title": "Feel guilty for being anxious.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Feel guilty for being anxious.',
'2026-08-19 10:33:40',
'782'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3059 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3059) | ||
{
"option_id": "3059",
"questionaire_id": "782",
"option_title": "Celebrate your success in a fun way.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Celebrate your success in a fun way.',
'2026-08-19 10:33:40',
'782'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3058 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3058) | ||
{
"option_id": "3058",
"questionaire_id": "782",
"option_title": "Ignore it and move on.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignore it and move on.',
'2026-08-19 10:33:40',
'782'
)
questionaire| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 782 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `questionaire` (ID: 782) | ||
{
"questionaire_id": "782",
"cbt_id": "52",
"questionaire_type": "cbt",
"questionaire_title": "After you’ve successfully faced a fear and achieved a small victory, what’s the best way to respond?",
"questionaire_order": "3",
"questionaire_correct_answer": "Celebrate your success in a fun way.",
"questionaire_explanation": "Celebrating your achievements is essential after overcoming a fear. By\n\nacknowledging your success, you reinforce the idea that facing fears leads to\n\npositive outcomes. This could be treating yourself, sharing your\n\naccomplishments, or doing a little happy dance! Celebrating boosts your\n\nconfidence and makes tackling future challenges easier. Ignoring your success or\n\nfeeling guilty only holds you back. So, remember to celebrate every victory, no\n\nmatter how small!",
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'52',
'cbt',
'After you’ve successfully faced a fear and achieved a small victory, what’s the best way to respond?',
'3',
'Celebrate your success in a fun way.',
'Celebrating your achievements is essential after overcoming a fear. By
acknowledging your success, you reinforce the idea that facing fears leads to
positive outcomes. This could be treating yourself, sharing your
accomplishments, or doing a little happy dance! Celebrating boosts your
confidence and makes tackling future challenges easier. Ignoring your success or
feeling guilty only holds you back. So, remember to celebrate every victory, no
matter how small!',
'2026-08-19 10:33:40'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3057 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3057) | ||
{
"option_id": "3057",
"questionaire_id": "781",
"option_title": "Ask your friends to change the trip so you don’t have to fly.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ask your friends to change the trip so you don’t have to fly.',
'2026-08-19 10:33:40',
'781'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3056 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3056) | ||
{
"option_id": "3056",
"questionaire_id": "781",
"option_title": "Instead of completely avoiding flying, start facing your fear gradually.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Instead of completely avoiding flying, start facing your fear gradually.',
'2026-08-19 10:33:40',
'781'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3055 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3055) | ||
{
"option_id": "3055",
"questionaire_id": "781",
"option_title": "Think about how scary the flight will be and avoid it completely.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Think about how scary the flight will be and avoid it completely.',
'2026-08-19 10:33:40',
'781'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3054 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3054) | ||
{
"option_id": "3054",
"questionaire_id": "781",
"option_title": "Ignore your feelings and hope they go away.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Ignore your feelings and hope they go away.',
'2026-08-19 10:33:40',
'781'
)
questionaire| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 781 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `questionaire` (ID: 781) | ||
{
"questionaire_id": "781",
"cbt_id": "52",
"questionaire_type": "cbt",
"questionaire_title": "You’re getting ready to go on a trip that involves flying for the first time, and you’re feeling really anxious about it. What’s the best way to help you face this fear?",
"questionaire_order": "3",
"questionaire_correct_answer": "Instead of completely avoiding flying, start facing your fear gradually.",
"questionaire_explanation": "This method allows you to tackle your anxiety one step at a time. Imagine starting with something small, like just visiting the airport to watch planes take off. By doing this, you’re taking a brave step without jumping straight into the scary part of flying. As you get comfortable watching the planes, you might start to feel less anxious about the whole idea of flying. This gradual approach helps your brain learn that flying isn’t as frightening as it seems. Each small victory builds your confidence and prepares you for the next challenge, making your journey to overcoming fear feel more manageable and empowering!\n\nTo make it even easier, create a “Fear Ladder” where you list your fears about flying from smallest to biggest, like this:\n\nLooking at pictures of airplanes.\n\nListening to friends talk about their flights.\n\nGoing to the airport to watch planes.\n\nPracticing deep breathing before the flight.\n\nTaking your first flight.",
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'52',
'cbt',
'You’re getting ready to go on a trip that involves flying for the first time, and you’re feeling really anxious about it. What’s the best way to help you face this fear?',
'3',
'Instead of completely avoiding flying, start facing your fear gradually.',
'This method allows you to tackle your anxiety one step at a time. Imagine starting with something small, like just visiting the airport to watch planes take off. By doing this, you’re taking a brave step without jumping straight into the scary part of flying. As you get comfortable watching the planes, you might start to feel less anxious about the whole idea of flying. This gradual approach helps your brain learn that flying isn’t as... [truncated]
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3053 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3053) | ||
{
"option_id": "3053",
"questionaire_id": "780",
"option_title": "A dance party.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'A dance party.',
'2026-08-19 10:33:40',
'780'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3052 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3052) | ||
{
"option_id": "3052",
"questionaire_id": "780",
"option_title": "A talent show.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'A talent show.',
'2026-08-19 10:33:40',
'780'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3051 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3051) | ||
{
"option_id": "3051",
"questionaire_id": "780",
"option_title": "Extremely scary.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Extremely scary.',
'2026-08-19 10:33:40',
'780'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3050 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3050) | ||
{
"option_id": "3050",
"questionaire_id": "780",
"option_title": "Exciting.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Exciting.',
'2026-08-19 10:33:40',
'780'
)
questionaire| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 780 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `questionaire` (ID: 780) | ||
{
"questionaire_id": "780",
"cbt_id": "52",
"questionaire_type": "cbt",
"questionaire_title": "You're scared of speaking in public and always find an excuse not to. This might make your brain think public speaking is:",
"questionaire_order": "3",
"questionaire_correct_answer": "Extremely scary.",
"questionaire_explanation": "If you're scared of speaking in public and always find an excuse not to do it, this might make your brain think public speaking is extremely scary. By avoiding it, you're unintentionally confirming to your brain that public speaking is something to be afraid of, even though it's a common activity and many people do it.\n\nWhat if it really is dangerous?\n\nOf course, it's not about ignoring anxiety or feeling calm if something really is dangerous. It's like learning what's really dangerous and what just seems scary.\n\nYou also learn what you can and can't control. It's about balancing taking chances and staying safe.",
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'52',
'cbt',
'You\'re scared of speaking in public and always find an excuse not to. This might make your brain think public speaking is:',
'3',
'Extremely scary.',
'If you\'re scared of speaking in public and always find an excuse not to do it, this might make your brain think public speaking is extremely scary. By avoiding it, you\'re unintentionally confirming to your brain that public speaking is something to be afraid of, even though it\'s a common activity and many people do it.
What if it really is dangerous?
Of course, it\'s not about ignoring anxiety or feeling calm if something really is dangerous. It\'s like learning what\'s really dangerous and what just seems scary.
You also learn what you c... [truncated]
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3049 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3049) | ||
{
"option_id": "3049",
"questionaire_id": "779",
"option_title": "It plays music.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It plays music.',
'2026-08-19 10:33:40',
'779'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3048 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3048) | ||
{
"option_id": "3048",
"questionaire_id": "779",
"option_title": "It rings louder.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It rings louder.',
'2026-08-19 10:33:40',
'779'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3047 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3047) | ||
{
"option_id": "3047",
"questionaire_id": "779",
"option_title": "It breaks.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It breaks.',
'2026-08-19 10:33:40',
'779'
)
options| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 3046 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `options` (ID: 3046) | ||
{
"option_id": "3046",
"questionaire_id": "779",
"option_title": "It gets quieter.",
"option_img": null,
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'It gets quieter.',
'2026-08-19 10:33:40',
'779'
)
questionaire| Date & Time | 2026-08-19 10:33:40 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 779 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=3 |
| Description | New record added in `questionaire` (ID: 779) | ||
{
"questionaire_id": "779",
"cbt_id": "52",
"questionaire_type": "cbt",
"questionaire_title": "What happens to your anxiety alarm when you avoid fears?",
"questionaire_order": "3",
"questionaire_correct_answer": "It rings louder.",
"questionaire_explanation": "When you avoid your fears, your anxiety alarm rings louder. Avoiding things that scare you might seem like it helps in the short term, but in the long run, it actually makes your brain more anxious about those things. It's like your brain's alarm system gets more sensitive to those fears.",
"created_at": "2026-08-19 10:33:40",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'52',
'cbt',
'What happens to your anxiety alarm when you avoid fears?',
'3',
'It rings louder.',
'When you avoid your fears, your anxiety alarm rings louder. Avoiding things that scare you might seem like it helps in the short term, but in the long run, it actually makes your brain more anxious about those things. It\'s like your brain\'s alarm system gets more sensitive to those fears.',
'2026-08-19 10:33:40'
)
cbt| Date & Time | 2026-08-19 10:33:39 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 52 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 52) | ||
{
"cbt_title": "The Snowball Breaker: Shattering Anxiety with Small Wins!",
"cbt_image": "",
"cbt_order": "3",
"cbt_summary": "<p>Imagine you're feeling super anxious, like your brain is sounding all sorts of alarm bells. You want to do something to calm down, right? It's natural, because your body is always trying to keep you safe. <b>But</b> <b>here's</b> <b>the</b> <b>twist:</b> sometimes the things you do to feel better can actually make your anxiety worse.</p><p><b>It's</b> <b>like</b> <b>adding</b> <b>more</b> <b>wood</b> <b>to</b> <b>a</b> <b>fire</b> <b>the</b> <b>more</b> <b>you</b> <b>add,</b> <b>the</b> <b>bigger</b> <b>the</b> <b>fire</b> <b>gets.</b></p><p>Let’s think about this. When you avoid something that scares you, your brain learns that it’s really scary. For example, if you’re afraid of flying and keep avoiding it, you’re telling your brain, “Flying is super scary!” And guess what?</p><p>This makes your fear grow, just like a snowball rolling down a hill. Every time you skip a flight, you’re adding more “snow” to that fear snowball, making it bigger and heavier!</p><p>Whether it happens quickly or builds up slowly, feelings of anxiety, scary thoughts, and those protective actions you take all work together to keep your anxiety levels high. Each one feeds off the others, and any one of them can be the spark that lights the anxiety fire. Remember, understanding how this works is a big step in managing anxiety.</p><p><b>Think</b> <b>of</b> <b>it</b> <b>like</b> <b>learning</b> <b>how</b> <b>to</b> <b>control</b> <b>a</b> <b>fire</b> <b>instead</b> <b>of</b> <b>letting</b> <b>it</b> <b>take</b> <b>over!</b></p><p>So, what should you do to overcome your fears? Start by taking small steps that challenge your anxiety without feeling too overwhelmed. Instead of completely avoiding situations, face them gradually. For instance, if flying makes you anxious, consider starting with a simple visit to an airport. Just being there and watching planes take off can be a great first step! After each small victory,</p><p><b>Celebrate!</b> Maybe do a little dance or treat yourself to your favorite snack. Each</p><p>step teaches your brain that what you fear isn’t as scary as it seems.</p><p><b>By</b> <b>slowly</b> <b>working</b> <b>through</b> <b>your</b> <b>anxieties,</b> <b>you</b> <b>can</b> <b>extinguish</b> <b>that</b> <b>anxiety</b> <b>fire</b> <b>instead</b> <b>of</b> <b>letting</b> <b>it</b> <b>blaze</b> <b>out</b> <b>of</b> <b>control.</b></p><p>Dymond, S., & Roche, B. (2009). A contemporary behavior analysis of anxiety and avoidance. The Behavior Analyst , 32 , 7-27. <a href=\"https://link.springer.com/article/10.1007/bf03392173\">Link</a></p><p>Pal, S., & Patel, S. Effective way of overcoming fear and anxiety. About 10 W’s Book , 51. <a href=\"https://www.researchgate.net/profile/Sivaramyapragathi-Rs-2/publication/370155172_Heritage-September-issue-2022/links/64421ebf6216de136291ba88/Heritage-September-issue-2022.pdf#page=51\">Link</a></p>"
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options| Date & Time | 2026-08-19 10:32:55 | User | Andleeb razzaq (andleeb@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
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